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Lake Stevens 70.3 - Triathlon1/2 Ironman

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Lake Stevens, Washington
United States
Total Time = 4h 58m 11s
Overall Rank = 93/965
Age Group = M30-34
Age Group Rank = 7/111
Pre-race routine:

Woke up early and my normal bagel and banana. Had a little Nuun and water beforehand.
Event warmup:

Not much time to get ready in the water, which was pretty warm thankfully.
  • 40m 4s
  • 2112 yards
  • 01m 54s / 100 yards

Not a bad swim for me. I'm not fast, nor have I been swimming all that much...(only 26.5 hours in the pool since the beginning of the year?!?), so I didn't expect too much. Nevertheless, it's good to at least be in the ballpark of what I should be able to do, unlike Boise. This offseason is the time to improve the swim.
Transition 1
  • 01m 59s
  • 2h 36m 34s
  • 56 miles
  • 21.46 mile/hr

Solid bike leg. 3rd fastest in the AG. Good even splits: average was 184w (first half: avg 183w, NP 200w; second half: avg 185w, NP 201w). I felt like I applied smooth power, especially over the top of the rollers. Nutrition was in the Speedfil: 4 scoops of Carbopro with 2 Nuun tablets, 1 scoop of Amino Vital for protein, and 2 opened Motivators for stimulants/caffeine. 40oz, 520 calories. Supplemented with 1 Roctane halfway through. Mixture was good and went down very easy.
Transition 2
  • 01m 21s
  • 1h 38m 13s
  • 13.1 miles
  • 07m 30s  min/mile

Goal was to negative split the run. Unfortunately, they don't break down the run that way in the results, but as best I can figure, I think I did about 50'/48'. Nutrition was a handheld bottle of 4 Roctanes mixed with a little water. I sipped off that throughout the first 11 miles, and alternated GE and water at the aid stations. I felt smooth for the first half, then picked it up when I came back through town. With 800 yards to go, I was fully into my sprint and AGHHH... calf cramp! Stop to stretch... and the quad seizes! GAGGHH. A tentative jog leads to more cramping. Stretch again. Test it again and it seems ok. Sprint it out to the end.
Post race
Event comments:

Overall 4:58:11 (T1 = 1:59, T2 = 1:21). SUB 5:00! 7th in AG out of 111. That was my whole goal coming into this season, and I'm so happy I was able to do it. Conditions were ideal, and the race just came together nicely. Now to work on that swim...

Last updated: 2011-04-27 12:00 AM
00:40:04 | 2112 yards | 01m 54s / 100yards
Age Group: 48/111
Overall: 360/965
Performance: Average
Suit: Blue Seventy Helix
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:59
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:36:34 | 56 miles | 21.46 mile/hr
Age Group: 3/111
Overall: 47/965
Performance: Good
Course: Very hilly, 2 loop course.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:21
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:38:13 | 13.1 miles | 07m 30s  min/mile
Age Group: 11/111
Overall: 90/965
Course: Pretty flat, 2 loop course, with a hil about halfway through.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2011-04-27 9:41 PM

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Subject: Lake Stevens 70.3
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